WEEK 1 | Weight Training for Beginners | 3 Workouts/Week

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Hey, guys!

Welcome to Week 1 of our 4 Week Beginner Gym Workout Guide!

Throughout this workout guide, I'll be taking you through a weight training routine for beginners and provide three workouts per week. This is a great gym beginner's workout guide to get more comfortable with basic gym equipment and become more familiar with common exercises.

We'll start with the basics, and gradually increase the intensity of the workouts as we become more accustomed with the exercises. I hope that by the end of these four weeks, you'll be ready to start your own weight training routine and progress to the next level of your gym journey!

This workout guide will be focused on incorporating staple movements, ensuring they are executed with proper form, and progressing at a safe rate. This may feel a bit anti-climatic for some, and if this isn't your style--hey, no worries! This workout guide is not a one-size-fits-all.
As always, I encourage you to move your body in the way it feels best to you whether it's gym workouts, home workouts, or workouts in nature.

Every week will include 3 workouts: a full body day, a lower body day, and an upper body day. Each workout will be anywhere from 30-45 minutes long.

You are free to mix up the workout days as you need and I would recommend at least 2-3 rest days throughout the week if you decide to add in more workouts.

Do only one workout a day and feel free to add in/substitute any of your other favorite exercises as well!

This workout guide series will be in a follow-along style meaning that I will take you step-by-step through every second of every workout in this guide.
If you'd prefer to go at your own pace, please see the full written workouts down below along with the time stamps, music playlists, and outfit details.

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1:55 WEEK ONE | DAY 1 (FULL BODY)
1) Treadmill | 5 minutes
2) DB Squats | 3x10 reps
3) Wide-Grip Lat Pulldown | 3x10 reps
4) Chest Press Machine | 3x10 reps
5) Stairmaster | 10 minutes

31:32 WEEK ONE | DAY 2 (LOWER BODY)
1) Treadmill | 5 minutes
2) Leg Press | 3x10 reps
3) Leg Extensions | 3x10 reps
4) Leg Curls | 3x10 reps
5) Hip Abductions | 3x10 reps
6) Stairmaster | 10 minutes

1:05:27 WEEK ONE | DAY 3 (UPPER BODY)
1) Treadmill | 5 minutes
2) Seated Rows | 3x10 reps
3) Pectoral (Chest) Flys | 3x10 reps
4) Shoulder Press Machine | 3x10 reps
5) Bicep Curl Machine | 3x10 reps
6) Triceps Extensions Machine | 3x10 reps
7) Stairmaster | 10 minutes

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OTHER HELPFUL VIDEOS:

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OUTFIT:
- Sports Bra: Gilly Hicks Longline Sports Bra (Medium)
- Leggings: Oner Active Effortless Leggings (Small, Short (I'm 5'3"))

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MUSIC PLAYLIST:

Day One:
Smile for You (Instrumental) - Vicki Vox
Can’t Wait for You (Instrumental) - Deanz
Better - Gamma Skies ft. Emmi
sorry i was bitter - Filthy the Kid, dasloe
Conman - Tyra Chantey
Young - Chris Coral ft. AdamAlexander
Nothing Comes Close - Craig Reever ft. Andy Delos Santos
You’re Not Different - Hallman
Get Away - Sum Wave

Day Two:
Dive (Instrumental) - Lvly
Sleepless (4AM) - Loving Caliber
Battle Scars (All U Gonna Get) - Lil’ Loca ft. Anthony B. Quinones
Let Me Hear You Say My Name - House of Say
Lucid Dreams - Tape Machines ft. Eyre
Wild - Lvly ft. Vicki Vox
On Hold - Zorro
I Don’t Need You - Vicki Vox
Not Like Them - DJ Mayson
Leave Me Breathless - Zyke
Seven You - Vacancy

Day Three:
Liability (Instrumental) - Tape Machines
Little Did I Know - Vicki Vox
SHOP - Zorro
Alpha and Omega - ELWIN
Don’t Make Sense - Lvly ft. Asta
Get Out of My Mind - BLAEKER ft. Andy Delos Santos
Love on Me - Katnip ft. King Sis
Smile for You - Vicki Vox
Bouger - Amaroo
Lasting - Mindme
Be Free With Me (Chez Remix) - Siine
Arms of Gold - Tape Machines

#naomikong #naomikongfitness #beginnergymworkoutguide

[naomikong]

Hey, babes! 💕
Welcome to Week 1 of our 4 Week Beginner Gym Workout Guide!
❎Please see the description for time stamps, the full written workouts, music playlists for each day, outfit details, and links to other videos mentioned.

1:55 WEEK ONE | DAY 1 (FULL BODY)
31:32 WEEK ONE | DAY 2 (LOWER BODY)
1:05:27 WEEK ONE | DAY 3 (UPPER BODY)

Wishing you guys all the best of luck as we begin these next 4 weeks!
Let’s end this year strong and take another step closer to our goals. 💪🏼🔥

[briannac]

2:03 day 1 full body
Treadmill 5 min
7:40 dumb bell squat 3x10
12:25 Wide Lateral pull downs 3x10
17:03 Chest press 3x10
21:29 Stairs 10 min
31:33 day 2 lower body
Treadmill 5 min
37:17 leg press 3x10
42:08 leg extensions 3x10
46:32 leg curls 3x10
51:48 hip abductions 3x10
55:25 stairs 10 min
1:05:29 day 3 upper body
Treadmill 5 min
1:11:11 seated cable rows 3x10
1:16:00 chest flys 3x10
1:20:37 shoulder press 3x10
1:25:00 bicep curls 3x10
1:29:15 tricep extensions
1:33:40 stairs 10 min

[AbolitionistSarah]

I just finished the first day. I am obese, so this kicked my butt! It definitely wasn’t the worst thing in the world!! I’m going to try to keep going, relying on Christ for my strength. It’s definitely not “fun” going to the gym and feeling like everyone’s staring, but with time I think it will go away.

If you’re struggling with anxiety at the gym like me, please tell yourself that “everyone is focused on themselves, they’re not looking at you” even if THEY ARE loll. Focus on what’s important!! Getting healthy, and putting your body into submission and obedience of Christ! This journey is sanctifying, and sanctification is painful. I say all this, because it’s not always going to be fun, you won’t feel like working out at first, but please stick with it! It will be so rewarding! God bless you! Do everything to His Glory!

[mari.jimgo]

So yesterday was my first day at the gym, I haven't been in years. Right now my goal is to simply move my body and regain confidence in myself. I did Day 1 and it was AMAZING, 100 % beginner friendly, today I feel sore but the good kind. My mood was the best it has been in months and I hate that everybody is right! Exercise does make you feel Tomorrow I will do Day 2 and keep updating this comment.

[hajarsd]

Tomorrow is my first day at the gym, I was kind of overwhelmed of what to do, until I came across your video, thank a lot, it was so helpful 😊

[averiannajackson]

This was great… im happy to say I completed week one! I was 216 when i started and now im 213….Ive done cardio between workouts days but yeah im really happy and i can’t wait to see how strong i get on week 4 💪

[fischpiss]

You’re the only person I can find on YouTube who actually feels like they’re helping me. Genuinely appreciate ya

[annumiman]

Just want to say thank you for this, I did my first workout today and, I couldn’t help but feel gratitude to you, I followed every step along with the timing a, no gym anxiety as I was being told what to do and how to breath and position my form. I can’t wait to finish the week off with the other workouts, I want to stick to these weekly videos for three months and see the progress! Honestly thank you for your hard work. It would be amazing if you thought about doing mon-Fri healthy meals as im sick of grilled veg and meat! Love from the uk x

[Lovesall_pugmixes]

Naomi Kong
After having Lyme disease I’m finally on the road to increased strength and no pain . It put the kibosh to my personal training days ! Thank you for this ! I’m 3 months into my return !! God bless you and again thank you !

[anabellasisto]

I’ve been trying to get back in the gym, but have been feeling so unmotivated because I feel so lost and not sure where to start, but I’m so thankful I found your videos! I already feel so much confidence in going back. Thank you for your very informative, and inspiring videos!! ❤

[angelenergy]

I just want you to know that you’re literally saving lives lol gym anxiety is the worst. thank you for providing how to use gym equipment as well.

[littlemegpoid]

I went to the gym for the first time last week and followed one of your older beginner workout video and it went really well! I think I'll do this for the next four weeks so I can build proper forms! You're amazing, please never stop! 😊

[linealie]

i started this on 19.03.24 when i was weighting 75.5 kgs (166 lbs) im planning on working out 3 times every week this month so i’ll update on how it’s going!!

start= 19.03.24
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[CarloBray]

You’re the only person I can find on YouTube who actually feels like they’re helping me. Genuinely appreciate ya

[anaa.]

I (27f) just finished third week as an absolute begginer and a total hater of sports and workout. Thank you for these videos, you are so inspiring and motivating!
Now I actually kinda enjoy going to gym, and I had always thought something like that can’t happen as long as I am alive 😂

[simplysarell]

This is a great gym guide! I'm getting ready to start my fitness journey again at 31, and I'm pretty anxious and overwhelmed about getting started again. I'm a social worker at a preschool. The majority of my job is sitting at my desk, but I do venture into the classrooms and go on home visits. I pray I'm not too sore to function lol. Thank you for taking the time to put this together❤️

[alexandraolsen]

I’ve been looking for a channel like this for forever! So happy I found someone to actually do the workouts with me!

[kind-hearted_witch]

Today was not my first time in gym, but for sure the first time I actually knew what I am supposed to do. Thank you so much 💜💜💜

[Thecrazylass.]

Finally someone with explaining each and every point clearly! ❤️

[AliePotter]

Omg this video is just what I was looking for!! So many trainers offer workout suggestions but I also need someone to do it with + have someone count/time the exercises for me since I often zone out or get confused at what I'm doing at the gym lol. I also get bored easily if there is no instructor in front of me that I could focus on. So big thanks to you!